Ramazan ay\u0131; beslenme d\u00fczeni, uyku saatleri ve g\u00fcnl\u00fck aktivitenin belirgin bi\u00e7imde de\u011fi\u015fti\u011fi, bu nedenle planl\u0131 beslenmenin hem konforu hem de sa\u011fl\u0131k sonu\u00e7lar\u0131n\u0131 do\u011frudan etkiledi\u011fi bir d\u00f6nem. Uzmanlar, do\u011fru planland\u0131\u011f\u0131nda orucun kilo ve baz\u0131 metabolik g\u00f6stergelerde olumlu etkiler sa\u011flayabildi\u011fini; ancak a\u015f\u0131r\u0131\/yanl\u0131\u015f iftar, yetersiz s\u0131v\u0131, k\u00f6t\u00fc uyku ve d\u00fczensiz fiziksel aktiviteyle bu tablonun tersine d\u00f6nebilece\u011fini vurguluyor.<\/p>\n
Memorial Bah\u00e7elievler Hastanesi Beslenme ve Diyet B\u00f6l\u00fcm\u00fc\u2019nden Uz. Dyt. Nihan Yakut, Ramazan\u2019da sa\u011fl\u0131kl\u0131 beslenme i\u00e7in be\u015f temel ba\u015fl\u0131\u011fa dikkat \u00e7ekti. \u00d6te yandan diyabet (\u00f6zellikle ins\u00fclin kullananlar), b\u00f6brek hastal\u0131\u011f\u0131, ileri kalp yetmezli\u011fi, gebelik\/emzirme ve ileri ya\u015f gibi durumlarda oru\u00e7 plan\u0131n\u0131n mutlaka hekim kontrol\u00fcnde yap\u0131lmas\u0131 gerekti\u011fi hat\u0131rlat\u0131l\u0131yor.<\/p>\n
1) Kan \u015fekeri dalgalanmalar\u0131n\u0131 azalt\u0131n: \u201cH\u0131zl\u0131 karbonhidrat\u201d tuza\u011f\u0131ndan ka\u00e7\u0131n\u0131n<\/strong><\/p>\n G\u00fcn boyu a\u00e7 kalan v\u00fccut, iftarda h\u0131zl\u0131 ve y\u00fcksek karbonhidrat y\u00fck\u00fcyle kar\u015f\u0131la\u015ft\u0131\u011f\u0131nda kan \u015fekerinde ani y\u00fckseli\u015fler g\u00f6r\u00fclebiliyor. \u015eerbetli tatl\u0131lar, beyaz ekmek, pilav ve makarna a\u011f\u0131rl\u0131kl\u0131 men\u00fcler; k\u0131sa s\u00fcre sonra yeniden ac\u0131kma, tatl\u0131 iste\u011fi, halsizlik ve d\u00fc\u015f\u00fck enerjiyle sonu\u00e7lanabiliyor. 2) Kas kayb\u0131n\u0131 s\u0131n\u0131rlay\u0131n: Proteini sahur ve iftara yay\u0131n<\/strong><\/p>\n Uzun a\u00e7l\u0131k aral\u0131\u011f\u0131nda g\u00fcnl\u00fck protein da\u011f\u0131l\u0131m\u0131 \u00f6nem kazan\u0131yor. Sahur ve iftarda kaliteli protein kaynaklar\u0131na (yumurta, yo\u011furt\/kefir, peynir, bal\u0131k-tavuk-et, baklagiller) yer vermek, kas k\u00fctlesini korumaya yard\u0131mc\u0131 olabiliyor.<\/p>\n 3) Hidrasyonu hedefleyin: \u0130ftar\u2013sahur aras\u0131 \u201ctoplam su plan\u0131\u201d kurun<\/strong><\/p>\n Ramazan\u2019da en s\u0131k ya\u015fanan sorunlar\u0131n ba\u015f\u0131nda yetersiz s\u0131v\u0131 al\u0131m\u0131 geliyor. Su t\u00fcketimi; ba\u015f a\u011fr\u0131s\u0131, kab\u0131zl\u0131k, odaklanmada g\u00fc\u00e7l\u00fck ve metabolik yava\u015flama gibi \u015fik\u00e2yetleri art\u0131rabiliyor. Pratik yakla\u015f\u0131m, suyu iftar\u2013sahur aras\u0131nda par\u00e7alara b\u00f6lerek<\/strong> i\u00e7mek. 4) \u0130ftar\u0131 \u201cb\u00f6lerek\u201d a\u00e7\u0131n: Yava\u015f ba\u015flay\u0131n, taba\u011f\u0131 modele g\u00f6re kurun<\/strong><\/p>\n Ramazan\u2019da en s\u0131k yap\u0131lan hatalardan biri orucu tek \u00f6\u011f\u00fcnde, h\u0131zl\u0131 bi\u00e7imde a\u00e7mak. Bu durum mideyi yorarken tokluk sinyallerini de geciktirebiliyor.<\/p>\n \u00d6nerilen iftar ak\u0131\u015f\u0131:<\/strong><\/p>\n Tatl\u0131 t\u00fcketilecekse:<\/strong> \u015eerbetli yerine s\u00fctl\u00fc\/meyveli se\u00e7enekler k\u00fc\u00e7\u00fck porsiyonla ve m\u00fcmk\u00fcnse iftardan 1\u20132 saat sonra<\/strong>.<\/p>\n 5) Sahuru atlamay\u0131n, egzersizi b\u0131rakmay\u0131n: Zamanlamay\u0131 do\u011fru kurun<\/strong><\/p>\n Sahuru atlamak, g\u00fcn i\u00e7inde halsizli\u011fi ve iftarda a\u015f\u0131r\u0131 yeme riskini art\u0131r\u0131yor. Sahurda lif + protein + sa\u011fl\u0131kl\u0131 ya\u011f<\/strong> kombinasyonu daha uzun tokluk sa\u011flayabiliyor.<\/p>\n Sahur \u00f6rnekleri:<\/strong><\/p>\n Sahurda ka\u00e7\u0131n\u0131lmas\u0131 \u00f6nerilenler:<\/strong> \u00c7ok tuzlu g\u0131dalar (salamura, a\u015f\u0131r\u0131 tuzlu peynir), k\u0131zartmalar ve \u015fekerli hamur i\u015fleri (susuzlu\u011fu ve erken ac\u0131kmay\u0131 art\u0131rabilir).<\/p>\n Egzersiz:<\/strong> Hafif-orta d\u00fczey y\u00fcr\u00fcy\u00fc\u015f\/esneme iftara yak\u0131n veya g\u00fcn i\u00e7inde yap\u0131labilir. Daha yo\u011fun antrenmanlar i\u00e7in iftardan 1\u20132 saat sonras\u0131<\/strong> (s\u0131v\u0131 ve enerji al\u0131m\u0131 ard\u0131ndan) daha uygun g\u00f6r\u00fcl\u00fcyor.<\/p>\n Ramazan\u2019da s\u0131k \u015fik\u00e2yetler ve pratik \u00f6nlemler<\/strong><\/p>\n Not:<\/strong> Diyabet, b\u00f6brek hastal\u0131\u011f\u0131, ileri kalp yetmezli\u011fi, gebelik\/emzirme, ileri ya\u015f ve karaci\u011fer hastal\u0131klar\u0131 gibi \u00f6zel durumlarda oru\u00e7 karar\u0131 ve beslenme plan\u0131 i\u00e7in hekim ve diyetisyen de\u011ferlendirmesi \u00f6neriliyor.<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Ramazan\u2019da sa\u011fl\u0131kl\u0131 kalman\u0131n anahtar\u0131; iftar\u0131 b\u00f6lerek a\u00e7mak, sahuru atlamamak, kan \u015fekerini dengeleyecek tabak modeliyle beslenmek, iftar\u2013sahur aras\u0131nda su hedefini tamamlamak ve egzersizi do\u011fru saatlere planlamak.<\/p>\n","protected":false},"author":2,"featured_media":8368,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[2667,2666,157,2022,2105],"class_list":["post-8367","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-egzersiz","tag-iftarsahur","tag-ramazan","tag-sagliklibeslenme","tag-sutuketimi"],"yoast_head":"\n
\nUzmanlar, daha dengeli enerji i\u00e7in lif + protein + d\u00fc\u015f\u00fck\/orta glisemik y\u00fck<\/strong> dengesini \u00f6neriyor.<\/p>\n
\nGenel \u00f6neri, kilogram ba\u015f\u0131na yakla\u015f\u0131k 30\u201335 ml<\/strong> su (\u00f6rne\u011fin 50 kg i\u00e7in en az 1,5 litre) hedeflemek; idrar renginin a\u00e7\u0131k saman tonunda olmas\u0131 da pratik bir g\u00f6sterge say\u0131l\u0131yor.<\/p>\n\n
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